Benefits of the Bridge pose

Bridge pose or Setu Bandha Sarvangasana in Sanskrit

Bridge Pose is considered a mild inversion, it is less strenuous than other inversions such as Headstand and holds all the benefits of inversions. It can be a particularly rejuvenating pose for those who spend the day sitting in front of a computer or driving.


  • Stretches the chest, neck, spine, and hips
  • Strengthens the back and legs
  • Counteracts the negative effects of sedentary lifestyle
  • Improves circulation
  • Calms the brain and central nervous system
  • Strengthens the lungs and  thyroid gland


Lie on your back with your knees bent and feet on the floor. Extend your arms along the floor, palms flat.

Press your feet and arms firmly into the floor giving you a good foundation.

Exhale as you lift your hips up. Draw your tailbone towards your pubic bone and gradually lift the rest of your spine off the floor slowly.

Resist tensing your buttock muscles only to lift. Instead use your legs, back and arms to lift your pelvis.

Position your feet

Keep your thighs and feet hip distance apart. Press your weight evenly across all four corners of both feet.

Roll your shoulders back and underneath your body. Clasp your hands and extend your arms along the floor beneath your pelvis. Straighten your arms as much as possible, pressing your forearms into the mat.

Hold for up to one minute. To release, unclasp your hands and place them palms-down alongside your body. Exhale as you slowly roll your spine along the floor, vertebra by vertebra. Allow your knees to drop together.


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